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Feel your best when you eat these nutritious and flavorful lunches. These meals arelow in sodium and saturated fatand are packed with potassium-rich ingredients likeavocado, spinach and beansto support healthy blood pressure levels. Plus, you’ll find plenty of otheranti-inflammatorylegumes, whole grains and vegetables in this collection to help you combat pesky symptoms of inflammation likefatigue, mental fog and joint stiffness. Recipes like our Black Bean Wraps with Greens & Cilantro Vinaigrette and Spinach Salad with Quinoa, Chicken & Fresh Berries come together in just 20 minutes or less for a delicious and nourishing lunch.
01of 19Black Bean Wraps with Greens & Cilantro VinaigretteJason DonnellyA simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.View Recipe
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Black Bean Wraps with Greens & Cilantro Vinaigrette
Jason Donnelly
A simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.
View Recipe
02of 19Loaded Cucumber & Avocado SandwichJacob FoxThis loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.View Recipe
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Loaded Cucumber & Avocado Sandwich
Jacob Fox
This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.
03of 19Vegetarian Niçoise SaladThis vegetarian take on a traditional Niçoise salad omits the fish and piles on plenty of vegetables.View Recipe
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Vegetarian Niçoise Salad
This vegetarian take on a traditional Niçoise salad omits the fish and piles on plenty of vegetables.
04of 19Chicken Caesar Salad WrapsPhotographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleThese chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend making this wrap up to 1 day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with ourParmesan Crisps recipe.View Recipe
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Chicken Caesar Salad Wraps
Photographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
These chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend making this wrap up to 1 day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with ourParmesan Crisps recipe.
05of 19Chicken, Chard & Sun-Dried Tomato QuesadillasRachel MarekThis easy chicken quesadilla features earthy chard, sun-dried tomatoes and fontina cheese. For added flavor, you can use the oil from the sun-dried tomato jar to cook your veggies.View Recipe
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Chicken, Chard & Sun-Dried Tomato Quesadillas
Rachel Marek
This easy chicken quesadilla features earthy chard, sun-dried tomatoes and fontina cheese. For added flavor, you can use the oil from the sun-dried tomato jar to cook your veggies.
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Spinach Salad with Quinoa, Chicken & Fresh Berries
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
07of 19Rainbow Veggie WrapsThere’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.View Recipe
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Rainbow Veggie Wraps
There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.
08of 19Farro Salad with Arugula, Artichokes & PistachiosPrecooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!View Recipe
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Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
09of 19Vegetable Sandwich with Lemon-Shallot Herb SaucePhotographer: Greg DuPree, Food Stylist: Martgaret Dickey Prop Stylist: Kay ClarkeWe pile on the veggies in this satisfying vegetarian sandwich. Lemon zest and juice add brightness to the herbaceous sauce. Use any leftover sauce with pasta or as a dressing with salad greens.View Recipe
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Vegetable Sandwich with Lemon-Shallot Herb Sauce
Photographer: Greg DuPree, Food Stylist: Martgaret Dickey Prop Stylist: Kay Clarke
We pile on the veggies in this satisfying vegetarian sandwich. Lemon zest and juice add brightness to the herbaceous sauce. Use any leftover sauce with pasta or as a dressing with salad greens.
10of 19Anti-Inflammatory Chicken & Beet SaladPHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERTart cherry juice concentrate adds flavor and helps fight inflammation when teamed up with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets cuts down on time (and mess!). Look for them in the produce section where other prepared vegetables are sold.View Recipe
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Anti-Inflammatory Chicken & Beet Salad
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Tart cherry juice concentrate adds flavor and helps fight inflammation when teamed up with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets cuts down on time (and mess!). Look for them in the produce section where other prepared vegetables are sold.
11of 19Pickled Beet, Arugula & Herbed Goat Cheese SandwichJacob FoxThis pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.View Recipe
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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.
12of 19One-Pot Chicken & Broccoli PastaJennifer CauseyThis creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.View Recipe
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One-Pot Chicken & Broccoli Pasta
Jennifer Causey
This creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.
13of 19Chickpea & Kale ToastTed & Chelsea CavanaughThis healthy toast recipe combines chickpeas, kale and feta for a savory bite.View Recipe
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Chickpea & Kale Toast
Ted & Chelsea Cavanaugh
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
14of 19Pork Wrap with Lime-Jalapeño SlawA leftover cooked pork cutlet and coleslaw from earlier meals make this lunch a breeze to put together.View Recipe
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Pork Wrap with Lime-Jalapeño Slaw
A leftover cooked pork cutlet and coleslaw from earlier meals make this lunch a breeze to put together.
15of 19Shrimp Salad with Peanut DressingUsing applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.View Recipe
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Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
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Tomato & Cucumber Sandwich
17of 19Crispy Smoked Tofu & Coleslaw WrapsJohnny & Charlotte AutryTossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.View Recipe
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Crispy Smoked Tofu & Coleslaw Wraps
Johnny & Charlotte Autry
Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.
18of 19Catchall Lunch SaladThis easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.View Recipe
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Catchall Lunch Salad
This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.
19of 19Cauliflower Rice Bowls with Grilled Asparagus & Chicken SausageStock the fridge with a week’s worth of lunches using a handful of ingredients from your local grocery store. To save on carbs, we’re swapping in riced cauliflower for regular rice and adding pregrilled asparagus, which bulks up these bowls and adds fiber. At lunchtime, just reheat to steaming then top with a bit of pesto. Try Trader Joe’s for fast shortcut ingredients like these–see Tip (below) for our product recommendations.View Recipe
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Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage
Stock the fridge with a week’s worth of lunches using a handful of ingredients from your local grocery store. To save on carbs, we’re swapping in riced cauliflower for regular rice and adding pregrilled asparagus, which bulks up these bowls and adds fiber. At lunchtime, just reheat to steaming then top with a bit of pesto. Try Trader Joe’s for fast shortcut ingredients like these–see Tip (below) for our product recommendations.
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